"When the law's on your side, pound the law. When the facts are on your side, pound the facts. And when neither is on your side, pound the table."
- Unknown

Posted by lauren at March 14, 2011 5:00 PM

Comments

Great job by the coaches at the King of Prussia level 1 cert this weekend. Thanks for everything you guys did.

Comment #1 - Posted by: Mike D at March 13, 2011 5:07 PM

Great time at KOP this weekend. Aimee and crew did an awesome job

Comment #2 - Posted by: Kyle S. at March 13, 2011 5:07 PM

Did this one a little while back and hit 300lbs for the first time.

bodyweight 168lbs

Comment #3 - Posted by: jay rhodes at March 13, 2011 5:12 PM

Russell Berger, if you're reading this... you're an inspiration dude. I'm also on the lighter side in terms of weight for Crossfitters, and seeing you crush all kinds of WODs (bodyweight, heavy, short, long) makes me push harder. Keep it up, I'll be cheering for you during the Games.

Comment #4 - Posted by: PVB at March 13, 2011 5:16 PM

Russell that was amazing! Great Job!

Comment #5 - Posted by: Vic at March 13, 2011 5:23 PM

Holy crapola!!
That was impressive! I'm 147lb and i'm waaaay behind you on that one. Maybe in a year or so.

The knowledge and skill of the L1 Cert crew at crossfitkop were top notch. Your dedication and passion are evident.

Comment #10 - Posted by: stephanie vincent at March 13, 2011 5:35 PM

SEALFIT video is the bomb!!!!!

Comment #11 - Posted by: Crankie at March 13, 2011 5:40 PM

To the CF Staff this weekend at King of Prussia, thank you so much for the tremendously useful background knowledge and training tips! You were all so personable and engaging. @ Jon Gilson When start my own box (five years seems way in the distant future), I'm definitely throwing my business towards Again Faster! Fantastic presentation style and great small group coaching. I'll be working on my elbows during those overhead squats!

Comment #12 - Posted by: Brian T. at March 13, 2011 5:41 PM

Do all certs do Fran the first day?

Just curious.

Comment #13 - Posted by: Charlie at March 13, 2011 5:47 PM

Just got back from the Level 1 cert @ KOP!!! Awesome crew, Awesome time, Great learning experience. Thank you all for your time. Crossfit Forever

Comment #14 - Posted by: Matt M at March 13, 2011 5:52 PM

Russell, amazing display of strength bro. I'm curious on the reasoning for the wide, almost snatch width grip. Is this exercise meant to simulate a jerk from a clean and jerk, or something like a snatch balance? I understand that the wider the grip the less distance you have to go to get under the bar, but as for the point of the exercise I'm looking for some pointers...
Thanks for the help.

Comment #15 - Posted by: Anthony Hartsock at March 13, 2011 6:01 PM

If anyone could help, that would be awesome....

Question from a college kid: does CrossFit Inc. do internships or any programs like an internship?

Comment #16 - Posted by: Jacob S. at March 13, 2011 6:09 PM

Did this fairly recently and hit 300lbs for the first time at a bodyweight of 168.

Comment #17 - Posted by: jay rhodes at March 13, 2011 6:18 PM

Russell is 100% legit!

Comment #18 - Posted by: Pat Sherwood at March 13, 2011 6:44 PM

Awesome job Russell. That was a fun and inspiring day! You lives up to your "never ever give up" mantra.

You're one hellova a coach and one hellova a lead by example.

Comment #19 - Posted by: klowe at March 13, 2011 7:00 PM

Team Fran Was AWESOME!!!!!!

Comment #20 - Posted by: Elias Roman at March 13, 2011 7:10 PM

Awesome job, Russell!

Comment #21 - Posted by: Brian Curley at March 13, 2011 7:23 PM

m/43/200/5'11"

Warm up was previous wallball/pullup WOD which I didn't hit hard enough..

Behind the neck Jerk 1-1-1-1-1-1-1
111 122 133 144 155 166 177

Pretty sure I've never done those before. Split jerk like the guy in the very impressive 2x BW video. Well, much worse than the guy in the video, but that was what I tried to do anyway.

The real trick was to remember to actually grab the bar instead of just pinning it in place, like when I back squat..

Thanks to all the trainer's at the Kop cert. this weekend! You'll were really great! The wod's were great and i learned a lot! Thanks again

Comment #24 - Posted by: Jessica M at March 13, 2011 7:49 PM

Loved the hand signals in the Russell Berger video. I was on the edge of my seat at the end, nice work

Comment #25 - Posted by: Brone at March 13, 2011 7:50 PM

Had an awesome awesome time at the Park City cert this weekend! Miranda, Tyson, Chris, & Eric were all top notch. I felt like I had a pretty good handle on Crossfit before I went but I learned a TON & had fun in the process. Have to admit though, so glad to have that test over with, hahahaha!

Comment #26 - Posted by: Jeremi at March 13, 2011 8:23 PM

The Judging video was epic!

Comment #27 - Posted by: Kent at March 13, 2011 8:37 PM

Thanks to Pat Sherwood, Matt Chan, Lance Cantu, Spencer, Nicole Christensen, and Cherie Chan for coming out and doing our Cert at CrossFit FX TX this weekend! I learned a lot from ya'll and look forward to putting this knowledge to use in my own training and with training others. Good luck to you in the upcoming competitions and in the games!

Comment #28 - Posted by: Loren Walden at March 13, 2011 8:44 PM

KOP Level 1 Cert this weekend rocked! The trainers were AMAZING and definitly kept things rocking. You guys did an awesome job and kept things fun.

Comment #29 - Posted by: Frank K at March 13, 2011 8:44 PM

Russell Berger....damn bro, well done sir!

Comment #30 - Posted by: LanceC at March 13, 2011 8:58 PM

Awesome L1 cert at CrossFitPC. Thanks to the trainers who embody being humble, credible, and approachable.

Comment #31 - Posted by: RyanD at March 13, 2011 9:06 PM

What else do you do on a day like this?

Comment #32 - Posted by: Marvin at March 13, 2011 9:31 PM

I have the same question. On the days were it is a 1 Rep max day, what other workouts so you guys do?

Comment #33 - Posted by: DEWAYNE at March 13, 2011 9:43 PM

Strong work Russell, that is lee-git. Damn impressive

Comment #34 - Posted by: Squib at March 13, 2011 10:07 PM

Incredible weekend L1 Cert @ CFPC. Thanks so much to Chris, Eric, Miranda, and Tyson for being great coaches and teachers and for welcoming us into the community.

Comment #35 - Posted by: BJ at March 13, 2011 10:41 PM

Park City L1 cert rocked it. I thought I handle on things until I saw the elites do it. Miranda, Spealler, Easy E., and Tyson were awesome, taught me a ton. Thanks

Rx'd Regular Split Jerk. I figure that behind the neck would put quite a bit of strain on your neck and shoulders, so I stayed away from it, given a history of tendonitis in both.

185-195-205-225-235-245-255(fail)

Morning got cut short but metcon was 3 rds:
10x95lb SDHP, 10xKTE, 500m row. Wanted to do five rds but ran out of time.

m/28/5'9/205

Comment #44 - Posted by: JGray at March 14, 2011 4:45 AM

I attended the Level 1 Cert at Crossfit KOP this weekend and I wanted to give a big thank you to all the trainers: Jon, Joe, Denise, Aimee, and Rob. I can't remember the last trainers name I think it was Mike. But anyways you guys rocked and made the cert. so much fun! I learned so much and now want to take my training to the next level.

Comment #45 - Posted by: Eric at March 14, 2011 5:04 AM

Regular Split Jerk, tendonitis and a bad neck kept me from even trying behind the neck:

185-195-205-225-235-245-255(fail)

MetCon:

3 rds 10x95lb SDHP, 10xKTE, 500m row.

m/28/5'9/205

Comment #46 - Posted by: JGray at March 14, 2011 5:20 AM

Regular Split Jerk, tendonitis and a bad neck kept me from even trying behind the neck:

185-195-205-225-235-245-255(fail)

MetCon:

3 rds 10x95lb SDHP, 10xKTE, 500m row.

m/28/5'9/205

Comment #47 - Posted by: JGray at March 14, 2011 5:21 AM

115-135-135-155-165-175-185

Comment #48 - Posted by: gb 43/m/71"/185# at March 14, 2011 5:23 AM

Thank you to Aimee for hosting us this weekend at King of Prussia and to all the attendees for being super awesome all weekend long! Team Fran was brilliant...loved it!
Momma Lyons - will you adopt me?

Great Cert at Crossfit FX TX. Outstanding coaches, lots of fun, and I learned a ton! My wife wasn't happy with me breaking the broom handle to show her a proper DL setup.

Comment #54 - Posted by: Phil Tobias at March 14, 2011 6:49 AM

185
195
195
205
210
215(failed)
215(PR)

Comment #55 - Posted by: Tyler Scott at March 14, 2011 6:57 AM

Great video Boz! You look like Michael J. Fox in Back to the Future wearing that life preserver :-)

Having judged at two qualifiers and at the Crossfit Games, I know how mentally exhausting and stressful it can be. I highly recommend having pairs of judges (if and when possible) for every workout. This was done with great success at the 2010 NorCal Qualifier.

Crossfit HQ, good on you for taking the initiative to set up clear guidelines for judging. Looking forward to The Games!

Comment #56 - Posted by: Playoff Beard at March 14, 2011 7:41 AM

45/55/55/65/75/85/95

Comment #57 - Posted by: Hale at March 14, 2011 7:45 AM

"When the law's on your side, pound the law. When the facts are on your side, pound the facts. And when neither is on your side, pound the table."

KOP L1:
Congrats to the participants this past weekend on earning your L1 Certificates...you guys killed the test! Also, I was blown away by all the strict muscle ups. I would especially like to thank the host. KOP's hosting is like a trip home to visit family. Hat's off to "Mom" for all her hard work and delicious treats. You made the weekend warm and enjoyable for everyone. Hope to see you all sooner than later.

Comment #61 - Posted by: Joe Alexander at March 14, 2011 8:05 AM

Behind the neck jerk press... Yea not doing that. Push presses it is.

Comment #62 - Posted by: Joey at March 14, 2011 8:43 AM

M/56/5'9"/148

75,95,115,125,125,135,135

Comment #63 - Posted by: CBland at March 14, 2011 8:44 AM

135-135-145-155-165-175
lost count, so only 6 rounds

Comment #64 - Posted by: NAMWIZ at March 14, 2011 8:45 AM

Carole
F/52/5'6"/133

Made up yesterday's wall ball/pull-up WOD, with 5 kg ball to a 9' target. Had 75' between wall ball station and pull-up bar.

8:31

Kevin
M/52/5'11"/174

First, made up yesterday's, with 15# ball and same 75' between stations.

7:30

Then, did today's jerks.

95-115-135-155-165-175-185(f)-185

Had to take one extra set because I knew I could get the 185.

Comment #65 - Posted by: Kevin C. at March 14, 2011 9:33 AM

Carole and Kevin- results in the filter. What's up with that?

Comment #66 - Posted by: Kevin C. at March 14, 2011 9:37 AM

115/135/145/155/175/185/205. First time on this one at Blue Flame CF

Comment #67 - Posted by: preacherman at March 14, 2011 10:18 AM

185
205
225
245 pr
265f
265f lost forward while standing
265 didn't drop under and a little press out

Comment #68 - Posted by: B-Mo, M/33/6'/190 at March 14, 2011 10:28 AM

m/32/170lb/5'8"

135-155-165-185-195(f)-195-205-215(match PR)

Comment #69 - Posted by: Adam Hamm at March 14, 2011 10:34 AM

Did yesterday's WOD first (only had a 12# med ball at the globo gym): 5:33

Todays WOD:

First time doing Behind the neck Jerk's (except when doing OH squats)...

135-155-175-195 - stopped here cause the globo frown's upon dropping weights. It was starting to be a challenge to catch the weight back on my neck. Should have my bumpers at home within the next 2 weeks!

A big thanks to Pat, Matt, Lance, Nicole, and Cherie. The certification course in Allen, Tx was beyond amazing. Being fairly new to crossfit, I came into it with a great deal of anxiety. The weekend was not only a blast but was so loaded with learning. Loved every minute of it. Thank you for all your hard work. Am looking so forward to just getting better.

Comment #72 - Posted by: Lan Tran at March 14, 2011 10:55 AM

Great job to all the participants from the FX TX Level 1 Cert this past weekend! A special thanks to all the coaches who did such a wonderful job. They made it fun and exciting the whole time. Hard to do for an 8 hour day. Jack Tartaro

Just a note to the coaches at the PC L1 Cert this weekend-Phenomenal job! I come from a CSCS background and your ability to coach and cue, and see faults was amazing. The lectures were very understandable, and it was easy to see the genuine concern you had for everyone at the cert. Props to every one of you

I'm in the market for a new jump rope, but I'm not sure which one to get. I had a cheap speed rope I bought from a sporting goods store, but it broke after about a year. I replaced it with the 15 dollar speed rope from rogue, but I hate it. For some reason I can't get double unders with it at all. Which ropes do you ladies and gentlemen recommend?

would've been able to go way heavier, but 24 fitness doesn't like when you drop the weights, and I've already been talked to several times. 215 was about the heaviest that I could safely guide down back into the rack position.

Comment #88 - Posted by: Shaw at March 14, 2011 12:17 PM

Phenomenal job at the Park City Cert this weekend-coming from a CSCS background and having seen and heard many people coach mechanics I was very impressed with the knowledge and ability of ALL of the coaches to instruct, cue, catch faults, etc. Much respect to them, it was a great experience!

Comment #89 - Posted by: Cameron Weeks at March 14, 2011 12:18 PM

I have a question about the CFE Strength and Conditioning workouts. What is the official website. I can not find the web site could someone lead me in the right direction, and there is so many crossfit websites like crossfit main site, crossfitendurance, and this Crossfit Strength and Conditioning. How does one choose the correct workout?

I want to thank the CrossFit Training Staff for a very enjoyable Certification weekend at KOP. I learned a great deal from you all and only wish I started my CrossFit life many years ago. I can't wait to see what the future holds. I'm very excited on where this can take me. Amie, thanks for being such a wonderful host. Tell your Dad "thank you" from me. He even made a special effort after the test to congradulate me. It meant a lot.

Comment #92 - Posted by: Steven S. at March 14, 2011 12:35 PM

Is the dude in the top pic really flashing the shocker?? Nice numbers Russell!!

Comment #93 - Posted by: Eric - CFNC at March 14, 2011 12:42 PM

45
55
65
75
85
95
105

Comment #94 - Posted by: em :) at March 14, 2011 12:45 PM

85kg 90kg 95kg 100kg 105kg 110kg
Good workout, not being able to drop the weights was a bummer but you do what you can

Probably could have gotten more but I'm still intimidated by this one...

Comment #106 - Posted by: dingrr 52/m/166 at March 14, 2011 1:45 PM

135,135,185 for 5

Comment #107 - Posted by: cscarr52 at March 14, 2011 1:47 PM

135-135-155-155-185-185-205PR

I really liked this lift and probably could have done a bit more. Just have to trust myself and bail if it doesn't feel right

m/37/6'1"/205

Comment #108 - Posted by: Rough Robbie at March 14, 2011 1:54 PM

Wanted to attempt it, but I can still hardly put my RT arm back in the squat position. So I worked on shoulder mobility.
At 7:00 am did forearm work
Afternoon
3 x 30 count boxing warm up (roll front, back, 3 pt warm-ups)
10 min Row
2 sets of 20 box jumps then decided to turn it into a TABADA for 5 more rounds.
7 rounds of 20 wall ball with the 10 lb ball.

Comment #109 - Posted by: Daniel Anderson at March 14, 2011 2:00 PM

Awesome, Mr. Berger

RLTW!!

Comment #110 - Posted by: X375Ranger at March 14, 2011 2:00 PM

2011-03-14: 229,239x. 2nd WOD after 7X3 press. Back from vacation.

Comment #111 - Posted by: gs at March 14, 2011 2:02 PM

I did 16 burpees for day 16 of my 100 day burpee challenge.
.
WOD as rx'ed 45,65,75,85,85(f), 80, 85(f)

Totally dorked up the rep count (was going to do a different WOD from last week but someone else was using what I wanted so I swapped to today's and tried to guess how many reps :P). Also did a few components from the last week's WODs.

But the best news was today, I finally did a pullup! I try to end every day at least trying, and this time, when I attacked that bar, I popped up like a cork! I think I was so surprised that my "YES!" got me some funny looks! Unfortunately, that one was all my arms had in 'em.

I love practicing the split-jerk, and every time I do it, I find it takes me a while to get into the groove. By the end, I had done ten sets wanting to continue, still! Personally, I find seven sets to be too few; when I get to the seventh set, I'm ready to start lifting heavy. After I nailed 215, I wanted to keep going up, but decided to end it there and save myself for next time, knowing I am capable of more!

Great Level 1 course at Crossfit FX TX!! It was very informative and fun. Big thanks to the awesome staff: Pat, Spencer, Lance, Matt, Nicole and Cherie. They're great representatives for the crossfit community.

Comment #156 - Posted by: Amber Cortese at March 14, 2011 10:09 PM

Virtuosity was in full swing in Park City this weekend as Chris Spealler and instructors Miranda, Tyson and Eric put on an amazing CF L-1 clinic/performance! I believe myself and most others came for knowledge, skill and a piece of paper and left with confidence, inspiration, heart and a sense of community. Thanks for unleashing your bank of knowledge on us rookies. All of you are fully present in your profession. Thank You!

Comment #157 - Posted by: Scott Smith at March 14, 2011 10:22 PM

cfwu
split jerk practice 45x5,95x5,45x5,135x5

145-155-165-175-185-195-205(f)-135-185-185-195-205

I do not have access to bumpers and cannot drop the weight. Worked back up after dumping 205 onto the squat rack safety bars. I believe I will makes some gains with bumpers.

Comment #158 - Posted by: Tim 34/5'10/165 at March 14, 2011 11:54 PM

225-235-245-255-265F-265-275-285F

I failed to push myself under the weight hard enough on the 265 and 285 fails. 275 felt pretty solid though.

I will do this and the 7 x 10 Med Ball and Pullup workout tonight - I just wanted to say that the video of Russell Berger was very impressive. I only have metal plates at my gym and we're not encouraged to drop the weights, so for me missing and having to put it back onto my back in a controlled manner somewhat limits me, but WOW, 2X bodyweight is VERY impressive to me. I will be hoping for controlled pop with 155 tonight, probably for sets of 3 or so.

Comment #171 - Posted by: Anton at March 15, 2011 9:01 AM

Comment #85 -

I just bought a $10 rope at Dick's Sporting Goods and love it. The rope I had before was slightly thicker...gave lash marks on my butt and feet when I missed. The newer rope, being much smaller, gave me a boost. Doing an easy 20+ double unders before getting tripped up, before that I rarely had that many, usually 10 or less. Amazing the difference in ropes. My advice is to buy several and try each.

Comment #172 - Posted by: p. l. at March 15, 2011 10:57 AM

M/32/6'1/178

Completed after 2 mile sprints and 100 situps/back extensions.

8sets x 5 reps at 65lbs

Bad shoulder felt ok next morning.

Comment #173 - Posted by: onepostandimout at March 15, 2011 11:36 AM

65-75-85-95-115-155F-145

Comment #174 - Posted by: Rggr at March 15, 2011 11:53 AM

male, 38 yo, 151#, 68"

65
80
95
115
130
140

Comment #175 - Posted by: Karl at March 15, 2011 12:59 PM

Weight in KG's:

70 - 90 - 100 - 110 - 120(f) - 120(f) - 120(f)

Locked 120kg's out but dropped it as I tried to recover. I'll nail it next time and it felt great getting the weight up.

The Level one cert in Allen, TX at FXTX was one of the best things I could have done. Not only did it help me to refocus the concepts and movements, but it helped me personally overcome a little bit of burn out. The staff was of the highest professional quality and the folks at FXTX really have a nice box! Pat Sherwood and crew were awesome!

WOD #56 - Didn't quite no where to start with these as I had never done them before. Didn't help that I missed the clean and jerk WOD a few weeks ago. Thought I'd start light and go up by increments of 20 (although at one point I even messed that up. Anyhow, here's the result:

Greg A.'s warmup
WOD loads - 135, 155, 175, 185, 205, 225, 245

M/42/5'11"/258

Comment #183 - Posted by: Pat Overton at March 15, 2011 8:06 PM

M/46/180
185/205/210f/210pr/215pr/220pr/225f

Comment #184 - Posted by: medic8 at March 15, 2011 8:10 PM

practiced form w lighter weight

up to 115

Comment #185 - Posted by: controlfreak at March 15, 2011 8:15 PM

m/29/5'7'/190

135
145
155
165
175(f)
165
175

Could have gone heavier started too light. Wasn't sure about the mechanics of the lift at first.

Comment #186 - Posted by: Ty at March 15, 2011 8:27 PM

155
165
185(F)
185
195
200(F)

Comment #187 - Posted by: do1 32/5'11"/165 at March 15, 2011 8:45 PM

135-155-175-185-195-205-210(f)

previous pr was 185

Comment #188 - Posted by: Raph at March 15, 2011 8:48 PM

135-155-185-205-205-215-225

Comment #189 - Posted by: Bill Wilhelms at March 15, 2011 9:09 PM

Great WOD, first time doing behind the neck jerks

135-155-185-205-225f-225-240f-235

Yea so I did an extra set but wasnt gunna finish on a fail, pretty sure i coulda done more as I was learning the movement better as the weight pilled on. Going for 250 next time. These are all PR by the way... was pretty excited about throwin up 235

Comment #190 - Posted by: Joe-fiT at March 15, 2011 10:06 PM

M/23/70"/190#

135#
155#
185#
195#
205#
215#
225# (fail)

Comment #191 - Posted by: Bill Gibson at March 15, 2011 10:25 PM

m/178cm/87kg/35y
kg
70x3
80
90
100
105
110f
110PR

Comment #192 - Posted by: gepeto at March 16, 2011 2:26 AM

3 mile run
21:56
then
7 155# Cleans
then
23 K's to E's
then
25 PushUps
Good Workout

Comment #193 - Posted by: dyagg at March 16, 2011 3:08 AM

DB split jerks 7x7

40
45
50
55
60
65
70(4)

Comment #194 - Posted by: Bells 38/195 at March 16, 2011 6:51 AM

M/ 37/ 132 lbs/ 5'-6"
85 lbs x 10 (PJ)
105 lbs x 4 (PJ)
125 lbs x 4 (Split Behind the Neck Jerk)
135 lbs x 3 (Split Behind the Neck Jerk)
145 lbs x 3 (Split Behind the Neck Jerk)
155 lbs x 3 (Split Behind the Neck Jerk)
165 lbs x 3 (Split Behind the Neck Jerk)
175 lbs x 1 (Split Behind the Neck Jerk)
I only did 1 for my last set because lowering it back down was a bit difficult and I didn't want to get hurt. I don't have bumper plates, and I can't really drop the weight.
I worked on a last set of 95 lbs with big low drops to work on really pushing myself under the bar at the end.
I did some DUs and did some triple unders as well... last week I did a couple reverse DU (backwards is sooo much harder, but fun to nail down)

Comment #195 - Posted by: Anton at March 16, 2011 6:53 AM

Behind neck jerks ;
85-95-115-125-135-145-155-165

Found out the need for rubber bumber plates... I could have done more weight but couldn't drop the bar. Its not easy (or safe) lower heavy weight like that.....